Three ways to look after your eyes

How many times do you stop and think about your eyes? Probably not as much as other parts of the body, right? We're all guilty of not giving them too much care but they're worth our attention. And the good thing is that there are a few easy tricks you can adopt to look after them.

In this article, you'll find three things you can do to help protect and look after your eyes. Whether you're out in the unpredictable UK sun or you're sat behind a screen all day, we've got you. If you do have any concerns about your eyes or you're worried about their health, get in touch with your optician.

1. Eat a nutrients-balanced diet

Consuming foods which contain antioxidants such as Vitamins C and E and other nutrients like selenium may help to protect against age-related problems such as macular degeneration and cataracts.

Powerhouse foods to add to your meals:

• Spinach and Kale
• Grapefruit, strawberries, brussels sprouts – a handful is enough!
• Seeds, nuts, wheat germ – add them to salads
• Meats, oysters, eggs
• Salmon, sardines, tuna – aim for two servings of oily fish a week
• Carrots, pumpkin, sweet potato

2. The shade is your friend

Embracing the British sunshine? Being in the sun has many benefits – it helps your body release mood-lifting hormones and boosts your vitamin D levels to help keep your bones, teeth and muscles healthy. But too much can be harmful to your health and may cause problems with your vision later down the line like cataracts, macular degeneration and other eye diseases.

For adequate protection, look for sunglasses with the CE mark, this means they offer a safe level of UV protection. For less squinting and extra protection, you may choose to wear sunglasses that wrap around your eyes, and for everyday use, polarised lenses can help reduce glare from reflected light.

3. Be computer screen savvy

We’re spending more time looking at screens than ever before so if your eyes are feeling the strain it’s important to take breaks regularly. Or you could try some blue light glasses if irritation continues. Computer vision syndrome or digital eye strain, is a consequence of repetitive eye paths from line to line and screen to paper together with the contrast, flicker and glare from a screen.

Research shows that 50% to 90% of people who work at a screen have a problem with their eyes.

Symptoms include:

• Blurred or double vision
• Dry, red or irritated eyes
• Headaches
• Back or neck pain

Treatments include:

• Minimise glare – adjust the lighting around you and your monitor’s brightness settings
• Rearrange your workspace – ensure your monitor is slightly below eye level and 20-28 inches away from you
• Break up your screen time – blink often and remember the 20/20 rule, look 20ft away from your screen every 20 minutes to refocus

Our references

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